Burn fat while you sleep.

Sounds like a gimmick? It isn’t.

No pills needed. You can quite literally put yourself in a position to burn more fat while you are at rest.

Lean muscle tissue is the key to burning fat. Our muscle tissue acts like a furnace. The more we have, the greater our ability to burn fat and keep our fat permanently low.  With the right nutrients at the right times of day and the right weight bearing exercise, you can add muscle tone and strength. 

Don’t be afraid of muscle, it gives our bodies our healthy shape. Both men and women need to lift weights for good health and to build up their muscle stores. Because of higher testosterone levels, men can acquire muscle more easily than women, but both need to constantly be working on adding more.  If we have a higher fat to muscle ratio (more fat, less muscle), we are very good at storing body fat. This is not what we want.

Building muscle also builds our bone density and keeps our posture strong. Nothing ages a person more than wasting muscles, stooped posture & an inability to lift even moderately heavy items. 

To lose body fat we need to gain muscle and keep it long-term. Forget all about diets, calorie counting and skipping meals and start consuming balanced meals, that allow fat burning and muscle growth.

Feed your body back to good health, rather than starve it. 

  • Contact me today on 0438 577 351, for your personalised nutrition plan. Learn what to eat and when to eat, to maximise your muscle growth and reduce your body fat. 

5 Reasons to include quinoa in your diet

1) Quinoa is a seed which is high in amino acids (protein) and essential fats. It also contains healthy low GI carbohydrates which help to satisfy hunger and provide a source of energy.

2) It is a great alternative to wheat, while although it’s not a grain, it can be used in place of a grain. For example, you can replace rice with quinoa and gain more protein in your meal than you would with rice alone. 

3) Since quinoa is not a grain, it provides a gluten free option. For example, you can make porridge or cookies from quinoa flakes. Quinoa seeds are used where you would normally cook rice or couscous. It is a very versatile food.

4) Quinoa can be considered a superfood as it contains vitamins, minerals, calcium, iron, vitamin B2, lysine, magnesium, manganese & fibre.

5) Quinoa is high in phytonutrients, which provide an anti-inflammatory action. The nutty flavour makes it suitable in stir fries, soups & patties. 

Try some today. Use a rice cooker and cook for a few minutes longer than you would rice. One cup of quinoa to 2 cups of water provides the right balance for cooking. 

Check my recipe section soon for several quinoa recipes and give them a go!

Are you Deficient in Vitamin D?

Do You Get Enough Vitamin D?

Take this quick test:

1) Are you out in the sun daily, for 30-40 mins in Winter (in South Australia), with arms & legs exposed, around midday?

2) Are you in the sun daily, for 10 mins in Summer, with skin exposed, mid morning?

3) Would you consume oily fish, eggs & mushrooms in your diet regularly?

4) Is your skin naturally dark?

5) Do you always apply sunblock every time you are going to be outside for awhile?

6) Do you wear clothing that covers you from head to toe most of the time you are outside?

If you answered “no” to 1 & 2, and “yes” to 3-6, chances are that you may be deficient in Vitamin D.

Vitamin D is a vital nutrient made by the body when the skin is exposed to UV radiation. It is needed by your body for a wide range of jobs:  

  • boosting your immunity so you are less likely to end up in bed feeling sick
  • playing a role in mood modulation – helping you feel good
  • supporting weight loss
  • supporting your physical structure – making your bones and muscles strong. A vitamin D deficiency can lead to muscle wastage, leaving muscles looking weak and weedy. Several studies have shown that vitamin D supplementation can improve muscle strength, function and balance.
    However vitamin D on its own may not be enough. Calcium, phosphorus and particularly magnesium are all needed to activate vitamin D and ensure it can do its many jobs properly; therefore if one of its cofactors is lacking then your vitamin D levels may be adversely affected.

    • Contact me today on 0438 577 351 and have your Vitamin D levels checked now. You may need a top quality supplement to add to your daily routine of measured amounts of  UV radiation. 

Finding it hard to get to sleep at night?

Try a simple breathing exercise and you could be asleep in 60 seconds!

For the “4-7-8 Method”, follow these easy steps:

1) Lie in bed on your back, legs out-stretched and arms by your sides.

2) Close eyes gently & relax.

3) Take a deep breath in, and let out slowly with a “whooshing” sound.

3) Take a another deep breath in, filling your lungs, to a count of 4.

4) Hold your breath while you count to 7.

5) Release your breath with a “whooshing” sound to a count of 8.

6) Repeat 3 more times, from step 3-5.

7) Sleep peacefully! Zzzzzzzz

6 Tips to prevent colds & flu this winter!

6 easy steps you can take as insurance against coughs, colds & flu this winter:

1) Vitamin C – a potent antioxidant that mobilises your immune function – found in citrus fruits & purple foods, eg. blueberries, cherries, eggplant

2) Zinc – fights infection & boosts immunity – found in shellfish, nuts, seeds, meat & eggs.

3)  Vitamin D – these levels generally drop over winter because of less time in the sunlight, therefore we manufacture less Vitamin D ourselves. This vitamin helps fight infection. Found in salmon, tuna, eggs, mushroom, beef liver, poultry & nuts.

4) Probiotics – a specific strain called Lactobacillus Acidophilus, is the probiotic that  nurtures the immune function. 70% of our immune system is located in the gut, so it’s important to support this function too.

5) Down time – often we get caught up in a busy lifestyle that denies us “time-off”. We all need it to recharge our batteries. Plan some time regularly for  yoga, relaxation, reading a good book, soaking in the bath, a massage or tai chi class. This de-stress time is as important to our health as healthy eating.

6) Sleep – often overlooked as something we can do without, but our bodies heal the best when we are asleep or at rest. So missing regular amounts of sound sleep will catch up in the form of increasing our susceptibilty to winter ills.

Contemplating a junk food binge?

You might want to consider the exercise that’s needed to burn off the kilojoules gained by the brief binge!

For instance:

1) Can of coke = 55 mins brisk walking to burn 240 cals (1000kj)

2) Krispy Kreme glazed donut = mow lawn or swim vigorously for about 26 mins to burn 190 cals (795kj)

3) One slice pepperoni pizza = 30 min hard bike ride or one hour of pacy ballroom dancing to burn 324 cals (1356kj)

4) Small chocolate bar (45g) = 52 min run or 30 min hard stair or uphill climb to burn 210 cals (880kj)

5) Sweetened cereal plus milk = 35 min brisk walk to burn 150 cals (628 kj)

6) Chai latte with cream = 40 min swim or 30 min hard bike ride or 1 hour weight training to burn 380 cals (1590kj)

7) One iced cup cake = 1 hour run or 50 mins hard hill hiking to burn 248 cals (1038kj)

8) Standard glass red wine = 12 mins very intense skipping to burn 125 cals (523kj)

9) Potato chips (15) = 12 mins brisk skipping to burn 160 cals (670kj)

10) Gatorade = 20 mins basketball or interval training with intensity to burn 158 cals (660kj).

Think of the effort needed in exercise before you exercise your jaws!

Pre-workout snacks to boost performance

What are the best pre-workout snacks that will help me maximise my workout?  … A low fat snack that provides a mix of protein and complex carbohydrates.

Try some of these:

1) Oatmeal porridge with cinnamon and blueberries or dried cranberries

2) Wholegrain toast topped with nut butter and sliced banana

3) Fruit smoothie with yoghurt and a dash of protein powder

4) Raw vegetable sticks with homous for dipping

5) Trail mix with nuts, seeds and dried fruit

6) Greek yoghurt with sprinkle of Bircher muesli (pre-soaked) and berries

What not to eat?

Avoid foods that are high in fat or fibre. Both can upset your stomach when exercising or may leave you feeling sluggish, as they take awhile to digest and therefore deliver the energy you need. 

10 easy ways to eat more fruits and veggies

Is your diet looking pretty “beige?”

If your plate of food lacks a variety of colour, chances are you’re not getting enough fruits and vegetables in your diet. You may be missing lots of healthy fibre, minerals and vitamins and other healthy nutrients that help fight disease.

Here are some easy tips to increase your intake of fruit and vegetables.

How to make your diet colourful.

1) Buy variety: buy many kinds of fruit and vegetables of different colours, so you have many choices at home.

2) Eat while fresh: eat the fruit and vegetables that deteriorate quickly, eg. peaches, bananas; save the hardier ones for later in the week, eg. apples, sweet potato

3) Keep a fruit bowl: seeing fruit on the counter in a bowl, will remind you to grab a piece more often, than when they’re out of sight in the pantry or fridge.

4) Have salad ready: keep a tossed salad with several types of greens, cherry tomatoes, capsicum, snow peas. Refrigerate in a glass bowl with an airtight lid and no dressing, so the salad keeps fresh and crisp for days. 

5) Eat fruit-based desserts: top a bowl of your favourite fruits chopped up with yoghurt, shredded coconut and a pinch of nuts. Top some stewed fruit with a crumble made of oats, coconut, cinnamon and coconut oil, baked briefly in the oven till golden brown.

  • Call me today on 0438 577 351, for your personalised nutritional food plan, and add some food colour back into your life!  

6) Steam or microwave veggies: broccoli,spinach, cauliflower, squash, sweet potatoes and asparagus are all quick and easy. Drizzle with a little olive oil and salt & pepper afterwards.

7) Make vegetable soup: use a base of sauteed onions, carrot and celery, add stock and your favourite vegetables chopped up. 

8) Add vegetables to sauces: when you prepare sauces, add extra varieties of vegetables, eg. add spinach, grated carrots and zucchini to bolognaise sauce.

9) Drink your vegetables: buy a high quality juicer and make delicious fruit and vegetable juices and smoothies. A daily green drink made of spinach, kale or any greens has healthy anti-inflammatory properties.

10) Fix easy snacks: keep a bowl of cut up veggies in the top of the fridge. Makes a good quick snack especially when dipped into fresh homous, guacamole or tzadziki.

Keep it colourful and you’ll keep it healthy … and delicious!

Are you fatigued and tired all day?

Not Firing On All Four Cylinders?

Do you struggle through the day feeling fatigued, in pain or just plain fed up? If you wake up in the morning with exhaustion, experience cramping or muscular aches, pains, backaches or headaches your body may be crying out for more magnesium. A magnesium deficiency may cause symptoms and disorders affecting nerves, muscles, bones, the cardiovascular system and metabolism. Stress can also increase the body’s demand of magnesium, leaving you depleted and with lower reserves of this important mineral. Magnesium – the Wonder Mineral Magnesium is an essential mineral which is vital for producing energy to fire every cell in your body, so you function at your best. When you are deficient in magnesium, it can exacerbate feelings of exhaustion and heighten the intensity of pain and inflammation. 

  • Contact me today on 0438 577 351, to have your magnesium levels assessed. You could be up-and-running with energy to burn very soon!  

Energy to Go, Go, Go!

Magnesium is ideal for increasing energy levels in those with physical and/or mental fatigue. It is responsible for the cellular production of energy which powers everything you do; helping your muscles contract and your heart, one of the most important muscles in the body, to beat rhythmically. Magnesium can assist with any health challenges that involve tiredness and malaise, including both short term fatigue, chronic fatigue syndrome, low thyroid function, and fatigue due to poor sleep. 
Pain, Pain Go Away!

If you experience pain and tenderness, magnesium is your mineral. Whether you have muscle soreness after exercise, a headache after a long hard day at work, period pain, or are suffering from the common chronic pain syndrome, fibromyalgia, magnesium can help you manage your pain. This important mineral also helps your muscles to relax, so they are not tense, stiff and angry. Magnesium plays a role in moving fluid into the cells of all of your tissues, to make sure they are fully hydrated in order to function optimally.

Magnificent magnesium can help free you from the clutches of pain, with an energy boost to boot.

 

Is there something fishy about your fish oil?

WHAT SHOULD BE IN YOUR FISH OIL?

A high quality fish oil supplement is the ideal source of omega-3 essential fatty acids. However, not all fish oils provide the same benefits. The active constituents in fish oil, known as EPA and DHA, are used in varying therapeutic amounts for different health concerns. For example, EPA assists in relieving the pain and inflammation of mild arthritis, helps maintain cardiovascular health and plays a role in mood regulation. DHA supports normal healthy brain development, improves memory and cognition, and is important for the health of your nervous system. A high quality, high strength fish oil may also help you maintain a normal ratio between the ‘good’ and ‘bad’ types of cholesterol as well as help maintain normal triglyceride levels.
The label on your tub may claim each fish oil capsule contains ‘1000 mg of fish oil’ but how much of the omega-3 fatty acids EPA and DHA are you actually getting?  

  • Contact me today on 0438 577 351, to be advised about the most appropriate fish oils for your health needs. Have your nutritional choices tailor-made now. 

WHAT SHOULDN’T BE IN YOUR FISH OIL?

Ask yourself, ‘What else could be lurking in that budget brand fish oil that may be bad for my health?’ ‘Is there anything in there that could be harmful, such as toxins and impurities?’ Larger fish found higher up the aquatic food chain can harbour environmental pollutants such as lead, cadmium, mercury, and pesticides, which may accumulate in your body over time. The resultant toxicity may actually contribute to health complaints. The fish oils you purchase should be of the highest purity and quality, and should only come from small pelagic fish, such as sardines and anchovies, which do not accumulate the same levels of environmental toxins that the much larger fish tend to store over their lifespan. They should undergo a process called ‘molecular distillation’, which removes impurities and pollutants that may potentially be present. 
MAINTAINING QUALITY – REDUCING THE ‘FISHINESS’

When fish oils are exposed to heat, air or light they can become oxidised or ‘turn rancid’. Oxidised fish oils not only smell and taste unpleasant, but also have reduced health benefits and may even be harmful in some cases. High quality fish oils are manufactured using a process called ‘nitrogen flushing’, which protects the oils from oxidation. By choosing a fish oil with the lowest indicators of oxidation you will gain the greatest health benefits from your fish oil.